Vitamins are essential dietary nutrients. They are not made by the human body and must be supplied by diet or multi-vitamin supplements
) Needed for maintenance of skin, mucous membranes, bones, teeth, hair, vision, and reproduction. Liver, eggs, milk, milk products, dark green leafy vegetables, and carrots are rich in Vitamin A.
Vitamin B1 - Thiamine
Needed for nervous system function and helps release energy from carbohydrates. Found in pork, liver, kidney, whole grain cereals, enriched breads and cereals, seeds, nuts, legumes and brewer's yeast.
Vitamin B2 - Riboflavin
Helps release energy from food. Found in liver, milk and milk products, meat, poultry, fish, enriched breads and cereals, and dark green leafy vegetables.
Vitamin B3 - Niacin
) needed for nervous and digestive system functions and also helps release energy from foods. Vitamin B3 is found in liver, meat, poultry, fish, enriched bread and cereals, peanuts, and legumes.
Vitamin B5 - Pantothenic acid
Helps metabolize nutrients. Found in liver, kidney, whole grain cereals, legumes, eggs, dark green leafy vegetables, and milk.
) Needed for metabolism and helps form red blood cells. Vitamin B6 naturally occurs in liver, kidney, pork, poultry, fish, whole grain foods, potatoes, bananas, enriched cereals, peanuts, and walnuts.
) helps form red blood cells and operate the nervous system. Liver, kidney, meat, fish, seafood, eggs, milk, and milk products all contain Vitamin B12.
Helps form fatty acids and release energy from carbohydrates and amino acids. Found in liver, eggs, cereals, and yeast.
) Helps form red blood cells and genetic material. Folacin is found in liver, dark green leafy vegetables, orange juice, whole grain breads and cereals, and legumes.
) Promotes growth, formation, and maintenance of bones and teeth, repair of tissues, and resistance to infections. Vitamin C can be found in many fruits and vegetables, including citrus fruits and dark green leafy vegetables.
) Helps absorb calcium and is needed for bone growth and maintenance. Found in fortified milk and dairy products, margarine, liver, cod liver oil, eggs, and oily fish. The best natural source of Vitamin D though is the Sun
- (sunlight) absorbed through the skin in moderation.
) Assists in forming red blood cells and acts as an antioxidant. Vitamin E is usually found in vegetable oils, nuts, dark green leafy vegetables, wheat germ, and whole grain foods.
Needed for blood clotting. Found in liver, eggs, cereals, and dark green leafy vegetables.